Fun Tips for a Normal Heart Rate and an Existence Free from Heart Attacks
Did you ever know that having a high heart rate (defined as a pulse above 70 when you're resting) actually almost doubled your risk of a heart attack? Lowering your heart rate is about the simplest and most effective way you have of strengthening your cardiovascular system, and obtaining your insurance policy against heart illness. Here are a few tips to getting a lower and healthier normal heart rate.
You knew you wouldn't be spared the word Aerobics, but that's only because it's that important. Aerobic exercise is the be-all and end-all of a healthy normal heart rate. And this means, not just to go to the park and jogging a mile; jogging doesn't have the blood really course through your body. What you need is to run as hard as you can (your medical condition permitting, of course). Slow and persistent training, kind of like what jogging does, has no effect on your heart rate. Your heart still doesn't learn to pump any more blood for each beat, than before. For the heart to try to develop higher capacity, you need to get your body to demand more blood in less time. What you need to do is to run for about five minutes at 90% of your highest possible heart rate. And then, do another two minutes, and about 70% of your heart rate. You get wristwatch-like heart rate monitors to to help you
You probably always suspected it, but research done in Australia says it's proven. If you sleep in a noisy house, and you are woken up by something like a garbage truck doing its early morning rounds, your heart rate quickly rises at least 10 bpm. You need to sleep soundly, and finding a room on the quiet side of the house, and making sure everyone gets to bed at a reasonable hour, should help you in your quest for the lower normal heart rate.
A UCLA study done three years ago that was published, found that a fish diet often helps bring down the body's normal heart rate. Even better is a fish oil capsule every day. The study says that subjects who took it for two weeks often found that they were able to bring their heart rate down several beats a minute. And finally, here are a couple fun pointers. Apparently, massages that are aimed at helping your body reduce its production adrenaline and other stress hormones are a surefire way of getting your heart rate down a few beats. Usually, reflexology massages, or barring that, just everyday (romantic) massages you could give and get with your significant other, have a great effect on your stress hormone levels. And while on the subject of stress, have you noticed how when you need to go to the bathroom, but it's still a way off , that your heart starts pounding quite uncomfortably? Make sure that you don't often have to hold it in before you get to go pee. That plays havoc with a normal heart rate.
These simple rules aren't all that tough to get with. And you could be a lot healthier for them.
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